Hi to all LYN Forum members! I've read through some of your workout journals and realised its really a good motivation to post and maybe hear some advice and criticism from you guys. So without further ado, here it goes:

Height: 176cm

Goals and Objectives:
- Reach 80kg's (Bodyweight) while having prominent abs (+- 10% BF)

Tanita Body Composition Analyzer:


Summary


Weight:


Routine (Started February 2011)


New Routine, German Volume Training (GVT) Starting 26/09/2011 ended 25/10/2011.
Long story short, was a great volume wise but you simply cant use it for too long. Weights used are too light, for me anyways



Supplements:



Progress Pictures:


Videos
Mikehuan's Youtube Channel

This post has been edited by mikehuan: Feb 26 2013, 01:07 PM

Reading this journal already dis-motivates me already... hahaha.. really proud of u.. keep it up.

This post has been edited by Ezra86: May 8 2010, 01:36 AM

PERSONAL BESTS

Compunds:
DL PR
100kg x 7 without straps 10/08/2011
140kg x 3 with straps 10/08/2011
160kg x 2 with straps 18/08/2011
140kg x 3 with straps 07/09/2011 failing to lock on 4th rep. DL at end of back routine
140kg x 4 with straps 22/09/2011 failing to lock on 5th rep. DL at end of back routine
120kg x 6 without straps 22/09/2011
160kg x 3 with straps 29/10/2011. Dead stop every rep.
160kg x 1 without straps 04/12/11
160kg x 3 with straps 29/12/2011. Dead stop every rep and almost locked on 4th rep. will get it next session.
160kg x 4 with straps 03/01/2012 dead stop method. FIRST PR FOR THE NEW YEAR!
160kg x 5 with straps 22/01/2012
170kg x 2 with straps 22/01/2012
170kg x 3 without straps/belt Feb 2013
180kg x 1 without straps/belt April 2013

Squat PR
110kg x 6 26/12/10 - half squats
100kg x 3 25/04/2011
100kg x 6 31/05/2011, 04/11/11
105kg x 3 26/10/2011 - squat form minor changes
110kg x 3 26/11/2011
120kg x 2 26/11/2011

Legs:
RDL PR
100kg x 5 (Grip fail) 23/12/10
120kg x 6 with straps 25/04/2011
120kg x 8 with straps 31/05/2011
140kg x 3 with straps (22/06/2011)
140kg x 4 with very very bad form 13/07/2011

Chest:
Bench Press
80kg x 5 30/05/2011
80kg x 5 20/08/2011 without spotter
80kg x 7 12/09/2011 added with forced reps x3 using spotter
80kg x 9 + 1 supported 14/11/2011
90kg x 5 + 1 supported 14/11/2011
90kg x 6 30/01/2012
100kg x 2 09/02/2012
100kg x 5 Dec 2012

DB Incline Press
83lbs x 6
83lbs x 7 18/06/2011, 30/10/2011
88lbs x 4 16/07/2011 - bloody hell how did I do this? can't seem to bring the dbs up anymore, let alone press em. 12/09/2011
88lbs x 5 + 1 supported 14/11/2011
88lbs x 7 - this was surprisingly easy. will try the next db's next session 23/11/11
94lbs x 5 30/11/11

Shoulders:
DB Overhead Press (OHP)
66lbs x 6 30/05/2011
72lbs x 7 with less incline 09/08/2011
72lbs x 3 02/11/11 90 degree angle
72lbs x 5 07/11/11

Standing Barbell OHP Military
Empty Bar x 12 18/09/2011
45kg x 5 x 4 Feb 2013

Back:
BB Bent Over Row
72kg x 8 30/05/2011
90kg x 2 x 6 04/12/11

DB Single Arm Row
83lbs x 10 with straps
88lbs x 7 10/11/11

This post has been edited by mikehuan: Jun 5 2013, 10:16 AM

Workouts
Please, feel free to comment or criticize if I am doing anything wrong. Filling in the week's workout

May 4th, 2010
Shoulder Day
DB Shoulder Lateral Press
45lbs x 10
50lbs x 10
55lbs x 11

Front Raises (using plates)
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
27lbs x 10
27lbs x 10
27lbs x 12

Hammer strength plate loaded shoulder press
60kg x 10 (note: do i add up all the plates from both sides or just state one? in any case, its 30kg's per side)
70kg x 10
80kg x 10 - support needed to lift it up from starting position, forced reps (supported) from 5 reps onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
50lbs x 10
60lbs x 10
(note: my grip sucks, cant grip well for anything heavier than 60lbs)

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
30kg x 10 - Forced reps (supported) after 4th rep
(Note: Weights are plates only)

Estimated time taken:1 - 1.5 hours

5th May, 2010
Back Day. Will edit this once I get all the descriptions for the exercises. Its late and I need to sleep!
edit: bleh. forgot what I did already..

7th May, 2010
Chest Day
DB Chest Incline Press
50lbs x 10
60lbs x 10
70lbs x 10 - support needed to lift from starting position, forced rep (supported) after 8th rep

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
60lbs x 10
(note: not really pushing for this since it puts pressure on my currently injured wrist)

Bench Barbell Press
40kg x 12
50kg x 10
60kg x 10
75kg x 10 - forced reps (supported) after 5th rep
85kg x 6 - shit and giggles, friend dared me, couldn't even do one rep unsupported though

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10
(note: weights for one side only. double the numbers stated for both sides)

Hammer strength plate loaded chest press
60kg x 10
90kg x 10
110kg x 10 - forced reps (supported) after 6th or 7th rep

Estimated time taken: 1.5 hoursWorkouts
Please, feel free to comment or criticize if I am doing anything wrong. Filling in the week's workout

May 4th, 2010
Shoulder Day
DB Shoulder Lateral Press
45lbs x 10
50lbs x 10
55lbs x 11

Front Raises (using plates)
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
27lbs x 10
27lbs x 10
27lbs x 12

Hammer strength plate loaded shoulder press
60kg x 10 (note: do i add up all the plates from both sides or just state one? in any case, its 30kg's per side)
70kg x 10
80kg x 10 - support needed to lift it up from starting position, forced reps (supported) from 5 reps onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
50lbs x 10
60lbs x 10
(note: my grip sucks, cant grip well for anything heavier than 60lbs)

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
30kg x 10 - Forced reps (supported) after 4th rep
(Note: Weights are plates only)

Estimated time taken:1 - 1.5 hours

5th May, 2010
Back Day. Will edit this once I get all the descriptions for the exercises. Its late and I need to sleep!
edit: bleh. forgot what I did already..

7th May, 2010
Chest Day
DB Chest Incline Press
50lbs x 10
60lbs x 10
70lbs x 10 - support needed to lift from starting position, forced rep (supported) after 8th rep

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
60lbs x 10
(note: not really pushing for this since it puts pressure on my currently injured wrist)

Bench Barbell Press
40kg x 12
50kg x 10
60kg x 10
75kg x 10 - forced reps (supported) after 5th rep
85kg x 6 - shit and giggles, friend dared me, couldn't even do one rep unsupported though

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10
(note: weights for one side only. double the numbers stated for both sides)

Hammer strength plate loaded chest press
60kg x 10
90kg x 10
110kg x 10 - forced reps (supported) after 6th or 7th rep

Estimated time taken: 1.5 hours

May 9th, 2010
Shoulder Day
DB Shoulder Lateral Press
50lbs x 10
55lbs x 10
60lbs x 11

Front Raises (using EZ Bar)
10kg x 10 - plate weights only
15kg x 10
17.5kg x 10

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10

Hammer strength plate loaded shoulder press
60kg x 10
70kg x 10
80kg x 8 - forced reps (supported) from 6th rep onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
60lbs x 10
70lbs x 10

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
25kg x 10
(Note: Weights are plates only)

Machine Shoulder Press Dropset
60kg x 15 - Maximum weight for machine, lifted until positive failure
45kg x 10
30kg x 10

Cable Pull? - couldnt find the right name for it, essentially crossing the cables into a X, starting position with grips above the head and pulling down to shoulder level.
10kg x 10 - one side
15kg x 10
20kg x 10

Estimated time taken:1.5 hours - 2 hours (Its a Sunday, chill a bit tongue.gif, helping a friend get started with weightlifting as well)

Notes:
DB Press increased 5lbs from previous session
Hammer strength press: able to lift 80kg unsupported from starting position
Shoulder fly and front raises affected by injury at left wrist =/
DB Shrugs increased 10lbs from previous session, grip seems to be improving

This post has been edited by mikehuan: Aug 11 2011, 03:49 PM

Buddy, wheres ur legs day??

Heh, believe me I'm trying to fit in a day, last sunday was supposed to be for legs but my friend wanted me to help him out get started. Weights area in FF Bukit Tinggi with Machines area quite far so I cant support him and run back to the leg machines, so I opted to do shoulders instead.

That said, I dont do legs often, since:
- I busted both my knees playing basketball. - excuse
- Not familiar with deadlift, squat techniques, my regular gym buddies dont do them as well so I dont know who to turn to.
- Did try doing them, ended up with so much soreness in the calf and glutes area that I could hardly walk, get in and out sitting positions for 4 days (i counted). Since my work is primarily outdoors, its quite painful =/. Imagine trying to walk lightly the whole day haha.

but, will try to do it. Maybe I'll ask the big guys in the gym =/. Have to get to know them first I suppose..



This post has been edited by mikehuan: May 12 2010, 12:57 PM

11th May 2010
Chest Day
DB Chest Incline Press
33lbs x 10 - warm up
55lbs x 10
60lbs x 10
66lbs x 10
72lbs x 10 - support needed to lift from starting position

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
55lbs x 10
66lbs x 10

Bench Incline Barbell Press
50kg x 12
60kg x 10
70kg x 8 - supported after 6th rep

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10

Hammer strength plate loaded chest press
40kg x 10
90kg x 10
120kg x 7 - forced reps (supported) after 5th rep, upper chest workout position

Estimated time taken: 2 hours. 2 trainees under me today haha. 3 people rotation quite slow i noticed.

Picture taken approximately around 1st May 2010

cant find any starting pics so i guess this would be the starting pic. (9th month)

14/05/10
Back Day

Parallel Grip Pulldown Machine
70kg x 12
80kg x 12
90kg x 12

Cable Standing Row? - something similar with standing barbell row
40kg x 10
50kg x 10
65kg x 10

Pulldown Machine
50kg x 10
60kg x 10
70kg x 10

Seated Row Machine (Upper Back)
37.5kg x 10
47.5kg x 10
62.5kg x 10 - supported after 8th rep

Pro Lat Bar Wide Grip Pulldown, Plate Loaded
45kg x 10
50kg x 10
60kg x 6 - first time attempting 60kg from previous 55kg, failed at 7th attempt

Narrow Grip Seated Rows
70kg x 10
80kg x 10
90kg x 10 - supported after 7th rep

DB Rows
55lbs x 10 (per hand)
55lbs x 10
55lbs x 10

Deadlift -Managed to ask one of the gym guys for some pointers!
30kg x 10 - plate weights only
60kg x 8
70kg x 6
edit: quick question, DL I did, the ROM was starting position; weights reached just below the ankle, never touching the floor for the entire set, and end position back arched all the way back until can feel the lower back muscles squeeze. Can someone give some comments or criticism regarding form?

Note: Sorry if the definitions are a bit vague =/
Time taken: 1.5 hours

This post has been edited by mikehuan: May 15 2010, 01:54 PM

Shoulder Day
DB Shoulder Lateral Press
33lbs x 10 - warm up
50lbs x 10
55lbs x 10
55lbs x 8
50lbs x 7
note: think i didnt rest enough between reps >.<. Energy level quite low today.

Front Raises (using plates)
10kg x 10 - warm up
15kg x 10
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
22lbs x 10
22lbs x 10
27lbs x 10
27lbs x 10
27lbs x 10 - tried 33lbs but wrist hurts. better not..

Smith Machine Front Shoulder Press
10kg x 10 (Plate weights only) - warm up
20kg x 10 - warm up
30kg x 10
30kg x 10
40kg x 10
40kg x 8

Machine Shoulder Press
60lbs x 13 - full stack, drop set
45 x 10 - failed at 6th rep. stop approx 10-20secs and continue
30 x 10

DB Shrugs
50lbs x 10
70lbs x 10
70lbs x 10

Estimated time taken:1 hour ++
note: trial run for volume training. by the time i reached shoulder flies i was almost ready to quit haha..

This post has been edited by mikehuan: May 16 2010, 10:54 PM

17th May, 2010
Chest Day
DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 10
60lbs x 10
66lbs x 10
70lbs x 10 - support STILL (grr) needed to lift from starting position, spotter supported me throughout the 10 reps although i told him not to zz.

DB Incline Flys
22lbs x 10 - warm up
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

Smith Machine Flat Bench Press (plate weights only)
30kg x 12 - warm up
40kg x 10
50kg x 10
60kg x 8 - supported after 6th rep
50kg x 10 - supported after 8th rep

note: muscles already failed at this point

Hammer strength plate loaded chest press
60kg x 10
80kg x 10
90kg x 8
60kg x 8
60kg x 8 - using machine. some chump stole my spot when i went to get a drink =.="

note: playing with 5 sets per exercise is fatiguing me faster than before, cant really push my max weights. have to start on max weight at 3rd set else wont be able to at all!

Estimated time taken: 1.5 hours

May 19th 2010
Shoulder Day
DB Shoulder Lateral Press
33lbs x 10 - warm up
50lbs x 10
60lbs x 10 - supported after 8th rep
55lbs x 10
55lbs x 9

Front Raises (using plates)
10kg x 10 - warm up
15kg x 10
20kg x 10
20kg x 12
15kg x 12

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10
33lbs x 10
33lbs x 10 - new form totally bypass wrists!

Hammer Strength Shoulder Press
40kg x 12
60kg x 10
90kg x 10 - supported from starting position, 3rd rep onwards. focusing on negatives as its new weight

Cable Pull
10kg x 10 - one side
15kg x 10
20kg x 5
15kg x 10

Machine Shoulder Press
60kg x 15 - full stack, drop set
45kg x 10
35kg x 10


Estimated time taken:1.5 hours
Doing back and legs tomorrow! Then should have one of the weekend days free for arms day..


This post has been edited by mikehuan: May 25 2010, 11:25 PM

21st May 2010
Arm/Legs Day

Did arms first. Trying to find 3 sets for biceps/triceps that I find suitable for me so kinda rojak. Shall not be recorded. Will post as soon as I get the routine firmed up.

Legs
Lateral Hammer Strength Leg Press
100kg x 10
150kg x 10
200kg x 10
200kg x 10
200kg x 10
200kg x 10
200kg x 10

couldn't be bothered to do other exercises after that lol. Was nauseous for quite a while too.
Time taken: Under 2 hours. Dont really remember

25th May 2010
De load Week: Chest/Shoulders

DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 15
50lbs x 15
50lbs x 15

Front Raises (using EZ Bar)
Empty Bar x 10
5kg x 10
5kg x 10
5kg x 10

Flat Bench Press (plate weights only)
00kg x 15 - warm up
30kg x 15 - wide grip
30kg x 15
30kg x 15

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10

DB Incline Flys
22lbs x 10 - warm up
27lbs x 10
27lbs x 10
27lbs x 10

DB Shoulder Lateral Press
27lbs x 15
33lbs x 15
44lbs x 13

Hammer Strength plate loaded chest press
30kg x 15 - warm up
60kg x 15
60kg x 15
60kg x 15

Hammer Strength Shoulder Press
40kg x 15
40kg x 15
40kg x 12

Cable Standing Fly
15lbs x 10
20lbs x 10
20lbs x 10

Time taken: 1.5 hours


Criticism and comments welcomed!

Hows your bench press feels?

what do you mean?

Means, do you feel the rip?

not my max weight bro. deload week

When will finished your deload week? Cant wait too see your max weight man! You can do it!

aha, you can see from my workout before deload week i guess? deloading should end this sunday, but got work so maybe extend. see how bah

Waiting for you to lift more mate! hehehe

i'll try . thanks mate

Unexpected gym session at Empire FF. Cant say that I like the place. DB's were dusty (wtf), no free flat barbell bench area. Had something that looked like a smith machine, but it damn distracting because there are 2 vertical poles moving when you do a lift. Prolly if I'm used to it should be okay. The benches kinda weird as well =.=". Wouldn't want to go there on a crowded day imo, would spend more time waiting than lifting..

Swimming area isnt that bad, just dont expect to do laps during a crowded time. Looks more like a place to relax than to swim due to its size. Great view of (partial) Subang Parade

Average non committed chest day
30th May 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 10
60lbs x 10
66lbs x 10

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press (plate weights only)
??lbs x 10 - warm up
70lbs x 10 - wide grip
90lbs x 10
110lbs x 10

Pure Strength plate loaded chest press machine (hits wrist a bit so didnt really push)
110lbs x 10 (approximate, dont remember the weight of the big plate)
110lbs x 10
110lbs x 10

Cable Standing Fly (meh, lost interest)
??? x 10
??? x 10
??? x 10

Parallel grip chin ups
BW x 10
BW x 10

Tricep Dips
BW x 10

Chin ups
BW x 10

Time taken: 1.5 hours

edit: didnt know chin ups and pull ups were different >.<



This post has been edited by mikehuan: Jun 1 2010, 12:52 AM

31st May 2010
Shoulder Day

Warm up:
Pull up
BW x 10

Dips
BW x 10

DB Shoulder Lateral Press
33lbs x 15
44lbs x 15
50lbs x 12
55lbs x 9
60lbs x 8

Front Raises (using EZ Bar, plate weights only)
Empty Bar x 15
5kg x 15
5kg x 12
10kg x 9
12.5kg x 8

Rear Shoulder Flys
7.5kg x 15
22lbs x 15
27lbs x 12
27lbs x 9
33lbs x 8

Hammer Strength Shoulder Press
30kg x 15
50kg x 15
60kg x 11
70kg x ?? (forgot)
80kg x 8

Shoulder Machine Dropset
60kg x 15
45kg x 10
30kg x 10

Cable Shrugs
60lbs x 15
80lbs x 15
100lbs x 12
120lbs x 10

Treadmill: 1.97km 15min including warmup/cooldown

Time taken: 1hour 45 minutes

This post has been edited by mikehuan: Jun 1 2010, 01:16 AM

02/06/10
Back Day

Seated Row Machine (Upper Back)
27.5kg x 15
37.5kg x 15
47.5kg x 12
57.5kg x 10
62.5kg x 8

Parallel Grip Pulldown Machine
50kg x 15
70kg x 15
80kg x 12
90kg x 10

Narrow Grip Seated Rows
50kg x 15
70kg x 12
80kg x 10
90kg x 8

Pro Lat Bar Wide Grip Pulldown, Plate Loaded
35kg x 15
45kg x 12
50kg x 10
60kg x 6 - failed at 7th attempt

Deadlift -Managed to ask one of the gym guys for some pointers!
30kg x 15 - plate weights only
50kg x 12
70kg x 6
50kg x 8
note: cramp on right lower back, cant continue. legs shaking on 70kg's. Looks like have to push more on legs day

Treadmill: 2.0km in 15 minutes.
Time taken: 1.5 hours (including cardio)

Impressive on the Deads! If includes oly bar, that means 90kgs for 6reps man! Great, but don't push too hard, slowly on the back

thanks man! i was using the short bar so I think the total weight would be 80kgs

3rd June 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 10 - warm up
50lbs x 10
60lbs x 10
70lbs x 11 - PR

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 10
40kg x 10
55kg x 10 - supported after 6th rep, PR

Hammer Strength plate loaded chest press machine
60kg x 10
90kg x 10
120kg x 10 - supported after 6th rep, PR

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 14
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep

Volume training working, wasnt as tired as before after the cable flys so was able to do additional bench presses

Time taken: 1 hour 15 mins

This post has been edited by mikehuan: Jun 3 2010, 11:20 PM

3rd June 2010, Chest day
wtf, forgot I did chest on the last workout =.="

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 15 - warm up
50lbs x 15
55lbs x 12
61lbs x 10
72lbs x 8 (f*** yeah, finally! Did it without a spotter!)

DB Incline Flys
27lbs x 15
33lbs x 15
38lbs x 12
44lbs x 10
50lbs x 8

Smith Machine Flat Bench Press (plate weights only)
30kg x 15
40kg x 12
50kg x 10
60kg x 6 - failed

Hammer Strength plate loaded chest press machine
30kg x 15
50kg x 15
70kg x 12
90kg x 8 - failed
110kg x 4 - failed

Time taken: 1 hour 30 mins

This post has been edited by mikehuan: Dec 5 2010, 10:53 PM

Dec 05, 2010
Assuming Oly bar in FF is 20kgs/Short bar 12.5kgs

Chest
Incline DB Press - 77lbs x 6 (need support to bring it up)
Incline Bench Press - 75kg x 8
Bench Press - 70kg x 8 (Full ROM)
Hammer Strength Chest Press - 120kg x 4

Shoulders
DB Shoulder Press - 66lbs x 8
Front DB Raises - 33lbs x 10 (per hand) / 20kg plate x 10
Hammer Strength Shoulder Press - 90kg x 8
Military Press - 40kg x 10

Back
Wide Grip Pulldown (Cable) - 70kg x 8
DB Row - 60lbs
Bent over Barbell Row - 52.5kg x 8
Front Grip Pulldown Machine - 70kg x 10

Squats - 100kg x 10 raw / 80kg x 20 raw
Deadlifts - 92.5kg x 6 raw (Grip Fail)



This post has been edited by mikehuan: May 5 2011, 02:42 AM

edited and updated! comments welcome and wishing all LYN members a belated xmas and a happy new year!

wow! impressive

hey thanks. my journals a bit outdated and messy though

---

Added on May 5, 2011, 2:29 am05/05/2011
Incline DB Press - 77lbs x 7
Bench Press - 80kg x 6 - support 4th rep onwards

Shoulders
DB Shoulder Press - 66lbs x 6 (higher bench angle)
Cable Lateral Raises - 25lbs x 8
Seated DB Lateral Raises (after cable laterals) - 27lbs x 8
Smith Shrugs - 100kg x 15 with straps

Back
Narrow Grip Pulldown (Cable) - 70kg x 6
DB Row - 88lbs x 8
Bent over Barbell Row - 67.5kg x 8 with straps, 6 reps without straps
Front Grip Pulldown Machine - 80kg x 8

Legs
Squat - 100kg x 3 / 80kg x 6 with belt - numbers gone down, but so has depth. bar now about 1 inch away from squat rack safeties at bottom ROM
Romanian Deadlift - 110kg x 6 with straps + belt
Leg Press - 250kg (10 Plates total) x 6
Hack Squat Machine - (6 Plates total) x 6 (last exercise for legs)

Triceps (after Chest exercises)
Skullcrushers with EZ bar - 15kg x 8

Biceps (after Back exercises)
Preacher Curls with EZ bar - 20kg x 6

This post has been edited by mikehuan: May 5 2011, 02:48 AM

yea...never update for a while eh? hehe but you r pretty awesome. keep it up!

one of these days i gotta reorganize this journal. damn messy..

Chest/Tri's Day 11/05/2011
Incline DB Press
44lbs x 10
60lbs x 10
70lbs x 8
83lbs x 5 (PR)

Bench Press
40kg x 12
60kg x 10
70kg x 10
80kg x 8 (assisted rep 5th rep onwards)(PR)

Cable Fly
15 x 10
20 x 10
25 x 10
30 x 6

Hammer Strength Machine Press
30kg x 13
40kg x 10
50kg x 6 (fail)
50kg x 2 (fail)
30kg x 8 (fail)

Skullcrushers
15kg x 12
20kg x 10
25kg x 8
30kg x 6 (fail)

Overhead Tricep Rope Extension
10kg x 10
15kg x 10
20kg x 8
27.5kg (full stack) x 6

This post has been edited by mikehuan: May 11 2011, 11:20 PM

Leg Day 31/05/2011

RDL
Empty Bar x 20
60kg x 12
80kg x 6 (without straps)
80kg x 10 (straps)
120kg x 8 (straps) - PR

Leg Press
100kg x 12
150kg x 12
200kg x 10
250kg x 10

Nauseous after last set of presses

Squats
Empty Bar x 10
60kg x 10
80kg x 10
100kg x 6 -PR

Hack Squats
100kg x 10
150kg x 10
150kg x 10



This post has been edited by mikehuan: Jun 2 2011, 10:28 PM

Chest Day 02.06.2011

DB Incline Press
38.5lbs x 15 - warm up
50lbs x 12
66lbs x 12
66lbs x 9
66lbs x 9
66lbs x 7

BB Bench
Empty Bar x 20 - warm up
50kg x 12
65kg x 10
65kg x 9 - forced final rep
65kg x 8
65kg x 10 - forced reps at 8th

Cable Flies
15kg x 15
20kg x 12
20kg x 12
20kg x 12

Hammer Strength Chest Press (per hand)
30kg x 10
40kg x 10
40kg x 8
30kg x 15 - forced reps 12th onwards

Duration: slightly more than an hour
Note: tried to do triceps as well but they were just too fried so called it.

Back Day 03.06.2011
Bent Over BB Row
Empty Bar x 15
42.5kg x 12
62.5kg x 3 x 12

Machine Low Row
55 x 10
70 x 10
80 x 10
full stack x 10

Narrow Grip Cable Lat Pulldown
30 x 10
50 x 10
60 x 10
60 x 8
50 x 10

DB Single Arm Rows
44lbs x 10
60lbs x 10
70lbs x 10

Duration: Slightly less than an hour

Bro, should post a pic of ur progression after all the progression hehe

coming soon!

edit: most recent pics posted at first post. yes, i know im fat, just started cutting phase hehe.



This post has been edited by mikehuan: Jun 29 2011, 11:43 AM

PR update:
DB Incline Press: 83lbs x 7 (18/06/2011)
RDL: 140kg x 3 with straps (22/06/2011)
DB Row: 83lbs x 10 with straps

.

This post has been edited by hoxy: Jun 13 2012, 05:59 PM

just read ur comment. been mia here too long. wasnt a sudden jump, just that i didnt update hehe

---

Added on July 14, 2011, 8:58 pmRDL: 140kg x 4 with very very bad form. back from a 2 week rest 13/07/2011

This post has been edited by mikehuan: Jul 14 2011, 08:58 PM

88lbs x 4 incline DB press f*cking finally! 16/07/2011

new pictures?

not seeing much changes. maybe later

Deadlift
100kgs x 7 without straps (10/08/2011)
PR 140kgx3 (10/08/2011) - felt was solid enough so gonna shoot for BWx2 next session. fingers crossed!
new routine now includes DL for back day and RDL for leg day

Doing great on the deadlifts bro.My RDL can never catch up with my regular DL.Just cannot keep form .

hey thanks man. doing some minor adjustments to my routine. ive just started to do regular DL's this month so i dont know how its gonna compare to my RDL's. self learning since no one in my gym does regular DL, dunno why.



This post has been edited by mikehuan: Aug 15 2011, 04:19 PM

Legs and arms day 14/08/11
RDL
Empty short bar x 2 x 12
52.5kg x 10
92.5kg x 3 x 8

HS Leg Press
100kg x 12
150kg x 10
200kg x 10

Squats
Empty bar x 2 x 10
60kg x 2 x 6
80kg x 2 x 6
90kg x 2 x 6

Wasn't progressing on squats so decided to take a step back.

Seated alternate supinated DB curl
10kg x 10
12.5kg x 10
15kg x 6
Final set supersetted with supinated standing DB curl 10kg x 10

Seated curls
15kg x 2 x 8

Seated hammer curls
15kg x 2 x 10

Skullcrushers
20kg x 12
25kg x 12
Sharp pain at wrists when attempting 30kg so skipped the set

Rope pulldowns
12.5kg x 10
17.5kg x 10
22.5kg x 6
Final set supersetted with 12.5kg x 8

edit: added most recent pics and video channel link at first page.

This post has been edited by mikehuan: Aug 15 2011, 04:27 PM

did a tanita body composition analyzer test yest, results are on the first post.

Shoulder/Abs (16/08/2011)
High Incline DB Press
50lbs x 12
60lbs x 8
70lbs x 5

HS Shoulder Press
20kg x 12
30kg x 10
40kg x 8

Cable Lateral Raise
15kg x 12
20kg x 12
25kg x 10

Seated DB Lateral Raise
10kg x 12
12.5kg x 8
15kg x 6 followed by Standing DB Lat Raise 10kg x 8

DB Front Raise
12.5kg x 2 x 8
12.5kg x 10

Supersetted with:
DB Bent Over Rear Shoulder Raise
12.5kg x 2 x 8
12.5kg x 10

Close Grip Upright Rows
Empty Bar x 12
22.5kg x 10
32.5kg x 2 x 10

10mins ab work.

You are a beast. putting on 5kgs of muscle mass in 3 months. Beast-mode!

What do you mean by regular DLs and RDLs. Regular DLs means with a belt and straps or something? and Raw with nothing? Cause I usually use straps on my last 2 sets. Back in my uni gym in UK, I just use chalk.

15 months leh, haha. i think u didnt check the year!
RDL is romanian deadlift, another version of DL where you dont touch the floor. targets hamstrings.

yeah same as me too, straps/belt come on for the last 2 sets above 100kgs. never tried with chalk though, heard its damn useful, can add poundages and what not haha.

My bad. Got a little excited looking at the numbers.

Oh right romanian deadlifts. but isn't it more of how you don't bend your knees instead of not touching the floor?

Chalk is extremely useful. I pulled 120kg (Personal best at the time) for 6 reps without letting go of the bar.

thats SLDL, straight legged DL. i got a video of me doing RDLs on my youtube channel if you wanna see.

you forgot to mention, chalk = +9999 badass points!

Back/Bi's

Deadlift
Empty Bar x 12
40kg x 10
60kg x 10
80kg x 5
100kg x 5 - belt
120kg x 3
140kg x 2 - belt/straps
160kg x 2 (PR) - motherf***ing yeah finally 2x BW! Felt so relieved after a week of thinkingtoomuchtitis. i feel so at peace now lol.

Machine pulldowns:
40kg x 15
50kg x 15
60kg x 12
70kg x 10

Seated Row Machine:
Warm up x 15
50kg x 12
60kg x 12
70kg x 12

DB Single Arm Rows:
44lbs x 12
55lbs x 2 x 12

Died.
Resurrected for:
Straight Short Barbell Curls
Empty Bar x 12
22.5kg x 3 x 12

Video of the 160kg DL is on my youtube page, first post of this journal!

Chest/tri's 20/08/2011

DB Incline Press:
55lbs x 12
66lbs x 10
77lbs x 8
83lbs x 6 - fail

BB Flat Bench
50kg x 8
60kg x 8
70kg x 6
75kg x 6
80kg x 5 (PR) - without spotter

Cable Fly
15lbs x 12
20lbs x 12
25lbs x 10
30lbs x 8

HS Chest Press (weight is per side)
30kg x 12
45kg x 8
60kg x 4 - last set superset to :
30kg x 8 - fail

Skullcrushers
Empty Bar x 12
17.5kg x 12
22.5kg x 12
27.5kg x 10
32.5kg x 6

CGBP
40kg x 12
50kg x 10
50kg x 7
50kg x 8

Pulley tri pressdown with back support
10kg x 10
15kg x 2 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:30 PM

Chest/shoulder day 26/08/2011
Energy level and focus at all time low due to lack of sleep.

BB Incline press
Empty bar x 2 x 12
50kg x 10
60kg x 4 x 10
60kg x 6

DB Flat Press
50lbs x 4 x 10-12

DB Flies
22lbs x 4 x 12

HS Chest Press
30kg x 4 x 12

DB Shoulder Press
33lbs x 3 x 10

Lateral Raises
22lbs x 3 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:32 PM

Man, try this out, DTP superset,

Decline Bench / Underhand Row for the 1st half
Incline Bench / OverHand Row for 2nd half.

Puked 3 times.

saw it, googled it, and got scared, lol.

insane reps, man! shall tuck this is for future use. gonna start gvt soon

Shoulder 18/09/2011

DB Shoulder Press (one notch from highest)
22lbs x 15 (warm up)
50lbs x 12
60lbs x 10
66lbs x 8
70lbs x 6 (forced rep on last rep)

Cable Laterals
15 x 12
20 x 11
25 x 9

Seated Lateral Raise
22lbs x 10
27lbs x 8
33lbs x 6 + 15lbs standing laterals to failure (6 reps)

Face Pulls
(forgot poundages, reps until 12, getting the form right before worrying about getting heavier)

Smith Shrugs
(plate weights only)
40kg x 20
80kg x 15
100kg x 4 x 10

Biceps
Preacher EZ Bar Curls
(Plate weights only)
10kg x 12
20kg x 10
25kg x 6

Straight Bar Curls
10kg x 10
20kg x 2 x 10

DB Hammer Curls
22lbs x 10
27lbs x 10
33lbs x 10

Additional Bench Press (Playing around)
60kg x 10
80kg x 5 + 2 forced reps
100kg x 6 (all forced, didnt try to self lift since i know im not gonna make it)

Back/Biceps 22/09/2011
Barbell Bent Over Rows
Empty Bar x 2 x 15
50kg x 12
70kg x 10
80kg x 2 x 8

Seated Row (Machine)
50 x 10
70 x 10
90 x 2 x 10 (full stack)

V Grip Pulldown
40kg x 10
50kg x 10
60kg x 8
70kg x 6

HS Machine Pulldowns
(Weight per side)
15kg x 10
30kg x 2 x 10

Deadlifts
50kg x 10
90kg x 8
120kg x 6 (Belt only)
140kg x 4 (PR) (Belt + straps)

EZ Bar Preacher Curls
(Plate weights only)
10kg x 2 x 12

Seated DB Curls
22lbs x 3 x 10

Standing Straight Bar Curls
(Plate weights only)
10kg x 2 x 10
15kg x 10

Nice deadlifts, bro.

Thanks! Short term goal of repping 140x6 and subsequently the same after that with 160kg

This post has been edited by mikehuan: Sep 24 2011, 11:38 AM

Damn , i'm jelly of your back workouts. My BB rows in 2 months is still 40kg.

This reminds me to update my journal before i forget about progress then.

Same goal ^__^ Except mine will be unstrapped.
Bests of luck!!

Smtg's not right with your squats. You're loading your quads far too much. The load when ascending should be on the hips and lower back. A back squat, should NOT be a primary quad dominant exercise. It's primarily posterior chain (hip/lower back), so sit back more.

And your stance, for the deadlifts is far too wide. Lower your hip and keep the bar closer when starting. With 2-3 practice sessions, you'll be pulling 170KG, piece of cake.

try deadlifting. i found that the heavier i go, the poundages for most if not all my lifts increase easier..


you too, beast!


i've recently made minor corrections to both squats and deadlifts, thanks to advice from razorboy and the stickied thread. i think im moving towards the right direction for squats especially, since im getting DOMS at hips, lower back more than quads now. think i should update with a new video to be certain.

Deadlifts however im still not sure if the corrections i made are in the right direction, so far the changes ive done from the video is to move the bar closer to my shins, and travelling all the way up as close as i can get them to my legs, and hips are lowered as well. breaking from the hips and then bend the knees i think im getting it wrong. another video shall be up when i attempt 160kg again!

How far should the stance be? narrower than shoulder width?

thanks for the tips PB, great help.

Starting GVT today! Lets give it a 6 week trial run

Day 1
Chest & Back
DB Flat Bench Press 10x10
Barbell Row 10x10
Shrugs 3x15

Day 2
Legs, calfs, and abs
Squats 10x10
RDL 10x10
Calf Raises using HS Leg Press Machine 3x15

Day 3
Shoulders, biceps, and triceps
DB Seated Press 10x10
Preacher EZ Bar Curls 3 x 15
Rope Pulldowns 3 x 15

Alternate every week with;
Day 1
Chest & Back
DB Flat Bench Press + DB Flyes (Superset) 10x5 for each exercise
Deadlift 10x10
Shrugs 3x15

Day 2
Legs, calfs, and abs
Squat 10x10
Leg Press 10x10
Calf Raises 3x15

Day 3
Shoulders, biceps, and triceps
Smith Seated Press + Standing DB Lateral Raises 10x5 for each exercise
Seated DB Curls 3 x 15
Rope Pulldowns 3 x 15

GVT is some fun stuff. It's gonna be a good 6 weeks.

Oh I'm feeling the 'fun', alright. So effin tired. Feels like I ran a marathon using handstands.


Week 1, Workout 1 (Chest/Back) 26/09/2011
DB Flat Bench Press
50lbs x 10 x 10

Barbell Bent Over Row
60kg x 10 x 10

Extra Work
DB Incline Flys
22lbs x 6 x 10-13
27lbs x 3 x 10

notes:
- couldnt be bothered to do shrugs as planned, wasn't gonna be able to lift heavy enough or with enough reps for shrugs to be effective
- DB Press started to fail around set 8, however due to the light weight it was still manageable, shall increase next session to 55lbs.
- Barbell row started feeling heavy around set 3, set 7 onwards was done with bad form after 6 reps or so. To increase 5kg next session, and work on form.
- Probably shouldn't alternate workouts. 6 weeks is way too short to be alternating different movements. Probably move deadlifts to a whole day for itself since i can go to the gym one more time during the week.

This post has been edited by mikehuan: Sep 27 2011, 01:43 AM

Week 1, Workout 2 (Leg) 28/09/2011
Squats
Warmup x 2 x 10
60kg x 10 x 10

HS Leg Press
50kg x 2 x 10
100kg x 4 x 10

HS Calf Raises
200kg x 3 x 15

EZ Bar Preacher Curls
Plate Weights Only
10kg x 3 x 12

Seated DB Curl
22lbs x 4 x 10

Notes:
- Squats was hell, had to use belt on 6th set because lower back was hurting so much.
- 6th set was 9 reps, 8th set was 8 reps. couldnt continue due to lower back
- Too tired to do 10x10 RDL or even HS Leg Presses, legs were already shaking on the 50kg sets.
- Did quick biceps to kill some time. Too fatigued to do heavier.

10x10 squats was the hardest thing I've ever done before. 20-rep squats takes a close second place to that.

amen, bro. i overestimated my abilities and underestimated the power of squats.





This post has been edited by mikehuan: Oct 3 2011, 12:14 AM

Week 1, Workout 3 (Shoulders) 01/10/2011
DB Seated Shoulder Press
44lbs x 5 x 10
44lbs x 2 x 8
44lbs x 2 x 7
44lbs x 1 x 6

Seated Lateral Raises
22lbs x 10
27lbs x 10
33lbs x 6 + Standing Lateral Raises 7.5kg x 10

Cable Lateral Raises
15 x 10
20 x 10
25 x 10 + 10 x Failure (10++)

Week 1, Workout 4 (Arms) 02/10/2011
All weights recorded for arms day are plates weights only.

Preacher Curls EZ Bar, Seated
10kg x 10
20kg x 10
20kg x 2 x 7
20kg x 6

Standing Wide Grip Straight Bar Curls
10kg x 10
20kg x 3 x 10
15kg x 10

Wide Grip Straight Bar 21's
5kg x 2 x 21

EZ Bar Close Grip 21's
5kg x 2 x 21

Skullcrushers
5kg x 12
10kg x 12
15kg x 10
20kg x 10
20kg x 2 x 8
20kg x 7

Rope + Cable Pushdowns
Lightweight till failures.

I'm gonna try to explain this in words the best I can. First, put your feet as close to the bar as you can without touchig your shins. Shoulder width stance.then, put both your hands just slightly over shoulder width, without sitting down and roll the bar toward your shins until your thumb around the bar touches your shin. It's gonna be a little awkward but don't worry about it. Don't look up, look at the ground, set a Mark around 5-6 meters away from you on the floor. Then, flex your chest and arch your back, this will make your hips go down. Only go down as low as flexing your chest and arching your back goes, not an lower. You're at your starting position. By squeezing your chest, pull back with your traps(pull back your shoulder blades) and pull up. When you're up right, and your shoulders are contracted like your half way shrugging and your chest puffed up, then lower the bar back down to your starting position.

Keep the bar touching your feet at all times. When pulling up and going back down, the bar stays touching with your feet. Basically, rolling the bar up and down your leg. Record that. And you'll see a good deadlift. Follow the instruction to the dot.

This post has been edited by razorboy: Oct 3 2011, 04:13 PM

thanks man. one question though. when going down, break at the hips first (like squats) then followed by bending knees to maintain my back's angle to the floor. am i doing it right? or should just bend both hips and knees at the same time? sometimes if i get the timing wrong when doing the latter it hits my thighs and i cant slide it down past my knees. kinda self corrected naturally by breaking with hips first.

i should really get that video up, lol. solves a lot of theorycrafting!

in a deadlift, the hip drive is the very last thing you do at the upright position from the starting position. So if you're going back down, reversing the motion,the last thing you do going up would be the first thing you do going back down. Imagine it in your head. And you can see it clearly. Every repetition , regardless of the exercise, is a 3 phase movement, positive, static, negative.

Positive
------->
Static
Negative
<-------

It's a matter of doing something, reversing it, doing it again.

This post has been edited by razorboy: Oct 3 2011, 05:33 PM

yeah just kinda needed some confirmation. thanks for the tips man. breaking hips first at eccentric, got it. now i just need to slot in deadlifts in one of the gvt days..

dude, this place is starting to have spider webs man

lawl, i got the weeks workout in my phone. DAMN LAZY wanna input it all in..later la

Week 2, Workout 1, Chest (04/10/2011)
55lbs x 8 x 10
55lbs x 9
55lbs x 8 + 55lbs x 3 (20 sec pause reps after set 10)

Barbell Rows
60kg x 8 x 10
60kg x 8
60kg x 3 x 10
60kg x 5


Week 2, Workout 2, Legs (06/10/2011)
Squat
60 x 9 x 10
60 x 1 (Pants tearing incident)

Leg Presses
150kg x 4 x 10

Week 2, Workout 3, Shoulders (08/10/2011)
DB Shoulder Press
44lbs x 6 x 10
44lbs x 2 x 9
44lbs x 2 x 8
44lbs x 7

Cable Lateral Raise
20 x 4 x 10

DB Lateral Raise
22lbs x 1 x 10
27lbs x 2 x 8 + Standing Lateral Raises 27lbs x 6